Right now I am regretting those 4×20 RDLs. At least regretting the weight I chose. My hamstrings are rather sore but at least they should be good by the race day Sunday.
This morning I opted not to do 17.2 and save my legs for the race. I spent 30 minutes on mobility followed by a tempo ride focusing on power output. 15 min at 100, 10 at 120, 10 at 150 and then 5 at an increased resistance dropping the cadence to 75-80 rpm with an output of 200-205 then 5 minutes at 90 bpm with an output of 100-105.
Continued with a little more mobility. The goal for tomorrow is a 45 minute steady tempo ride around 85-95 bpm, with a power output of no more than 110 then mobility work.
This will be the first ride over 50 miles this year and is a major step in the build up to the 163 mile ride in August.
Wish me luck.
Included a very short 30:00 ride.
The CrossFit open’s 17.2 drops tonight. I’m debating about knocking it out tomorrow and feeling the impact come Sunday, race day. Or knocking it out Monday and feeling the impact from Sunday, race day.
Choices, choices, choices.
Nutrition slipped a bit today but that’s alright. Will be solid the next two days leading into the race and have a pretty solid nutrition plan for the 100k race.
More on that after the race day.
Welcome to March!01MAR2017
Started the morning off at Anderson Creek CrossFit. My ‘go-to’ box when I am looking for those high intensity work outs. The atmosphere is great and the coaches are knowledgeable.
Worked on Heaving Snatch Balance while working through some mobility issues I have. Then we went into a nice little nasty METCON.
50 double unders
100 double unders
50 double unders
Finished with some High Rep RDLs.
In the afternoon training took a little bit of a different turn as 400m repeats were brought in, running.
4x300m rest 3:00
The closer I get to this race on Aunday the more anxious I get resulting in more energy as I want to work out more. No… taper week, preparation and recovery is the goal.
Awesome news that I can’t go into too much detail for. The company I represent when I ride (18 Series Nutrition) has 3 bad ass products coming out in the next two months. I am stoked because I got to take part in their taste tests and they taste awesome! I can’t wait for my first stack to come in.
4 x 400m hill climb with cadence 95-110 rpm rest an easy coast back down the hill.
Finish with a slight down gradient attempting to keep the cadence up… and going fast. Easy pedal 1:00 and then work back up the 1-mile hill with cadence 90-105 rpm for the finisher.
As I roll into the halfway point of the week and prepare for the first metric century race of the week I decreased my volume and dropped to just 4 rounds.
Really working on the lactate threshold and pushing the limits with minimal rest periods. Had a great playlist that had the beat drop right at the last peak of the hill every round. It was spectacular for that last extra push.
What was your interval training today?
Doing some strength work tomorrow as well as some run intervals.
EMOM x 10
- 1 x Front Squat @ 255
- 3 x Chest to Bar (C2B) pull-ups
- 3 x Knees to elbow (K2E)
20 min to establish 3 RM FS: 245×3
Easy ride on trainer 20:00
In talking with a friend of mine, and in preparation for this weekend’s metric century race, I was recommended ‘The Way of the Cycling Disciple: “The Rules”.’
Cyclists think differently from other people. We strive to scale the highest mountain passes in the shortest possible time; we hunger to propel ourselves down the narrowest, roughest Northern European farm lanes. We pull back the curtain to peer out at the dark clouds and rain-sodden roads and hurry to gather our kit, the quicker to submit ourselves to the savage glory of The Ride.
If you are a fan of cycling, road, mountain, crit, track, then go pick up this book on Amazon. You’ll be seeing quotes from this book and the random other books that I constantly read to keep my mind growing. You know how it is, after so many head injuries you have to actively train your brain through reading and answering math questions left on whiteboards outside of classrooms while you work as a night janitor at a local college… Also, Ben Affleck is my best friend.